WOD
A.1
5 Rounds
3 Squats
20 DB Calf Raise
A.2
12:00 AMRAP
9 Push Press #95/#65
6 Burpees
30 Double Unders/Plate Hops
A.3
3 Rounds
20 1/2 Kneeling Banded Rotations
20 KB Supported Deadbugs – Feet
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
3 Rounds
Run 800m (together)
100 Wall Balls
50 Box Jumps
(30:00 Cap)
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Bench Press
10 DB Pull Overs
A.2
Run 800m/Row 1000m
4 Rounds
20 Plate GTO #45/#25
20 Goblet Squats
20 V-Ups
Run 800m/Row 1000m
A.3
3 Rounds
20 Contralateral Deadbugs
5(e) Copenhagen Plank w/ Dip
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Deadlifts
:30 Superman Hold
A.2
Every 3:00 x 6
9 Power Snatch #95/#65
12/10 Cal Bike
15 Air Squats
A.3
50 Evil Wheels
Post loads and times to comments.
WOD
A.1
Power Clean
On the Minute x 8
A.2
4:00 AMRAP x 5
Run 600m
Max Power Cleans @70% of heavy single in A.1
Post loads and reps to comments.
WOD
A.1
4 Rounds
7 Press
12 Seated DB Lateral Raise
A.2
30 DB Step Ups #50/#35
45 Toes to Bar
60 DB Push Press
(15:00 Cap)
A.3
3 Rounds
30 Hollow Rocks
Rest :30
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Squats
7 Strict Pull Ups
A.2
5 Rounds
10 Power Snatch #135/#95
Run 400m
15 GHDSU/30 AbMat Sit Ups
20 Bar Over Burpees
(25:00 Cap)
Post loads and times to comments.
Partner WOD
In Teams of 2:
200m Run
60 Thrusters #75/#55
Run 200m
40 Strict Pull Ups
Run 200m
40 Thrusters
Run 200m
30 Strict Pull Ups
Run 200m
20 Thrusters
Run 200m
10 Strict Pull Ups
*All Runs are together
(30:00Cap)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
12 Alt DB Hammer Curls
A.2
9:00 AMRAP
3-6-9-12-15…..
Deadlfit #185/#125
Burpee Box Jump
A.3
3 Rounds
15(e) DB Row
30 Glute Bridges
Post loads and reps to comments.